PATHFIT 1

MOVEMENT COMPETENCY TRAINING

BMI ASSESSMENT AND DIAGNOSIS

BMI = kg / m²

25.0 or more = overweight

18.5 to 24.9 = healthy

Chronic and Non-Communicable Diseases

A non-communicable disease is a noninfectious health condition that cannot be spread from

person to person. It also lasts for a long period of time. This is also known as a chronic disease.

A combination of genetic, physiological, lifestyle and environmental factors can cause these diseases.
Some risk factors include:

 unhealthy diets

 lack of physical activity

 smoking and secondhand smoke

 excessive use of alcohol

Cardiovascular Diseases

Heart diseases can be acquired through different means like physical inactivity and poor
eating habits that can cause an abrupt increase of;

 blood pressure

 blood glucose

 obesity

Cardiovascular disease is the leading cause of noncommunicable disease deaths. Some

common non-communicable cardiovascular conditions and diseases include:

Heart Attack

Happens when blood flow to the heart is blocked or cut off. If there’s not sufficient oxygen-
rich blood flowing to the heart, it can cause damage to the affected area. As a result, the heart muscle
begins to die.

Stroke

Occurs when a blood vessel in the brain ruptures and bleeds, or when there’s a blockage in
the blood supply to the brain. The rupture or blockage prevents blood and oxygen from reaching the
brain’s tissues.

Cancer

Cancer affects people of all ages, socioeconomic statuses, genders, and ethnicities. It’s the
second most-common cause of non-communicable disease death globally.

Some cancers cannot be avoided due to genetic risks. However, the World Health
Organization estimates that 30 to 50 percent of cancers are preventable with adoption of healthy
lifestyle choices.
The most common cancer deaths in men worldwide include:

 lung

 liver

 stomach

 colorectal

 prostate

The most common cancer deaths in women worldwide include:

 breast

 lung

 colorectal

 cervical

 stomach

Chronic Respiratory Diseases

Chronic respiratory diseases are ailments affecting the airways and lung structures. Some of
these diseases have a genetic basis.

However, other causes include lifestyle choices such as smoking and environmental
conditions like exposure to air pollution, poor air quality, and poor ventilation.

Diabetes

Diabetes occurs when the body cannot produce enough insulin, a hormone that regulates
blood sugar (glucose). It can also occur when the body cannot effectively use the insulin it produces.

Some effects of diabetes include heart disease, vision loss, and kidney injury. If blood sugar
levels are not controlled, diabetes can seriously damage other organs and systems in the body over
time.

BAD HABITUAL PRACTICES

 A lot of bad personal habits are examples of vices that are bad for you or problematic for
others.

 being disorganized  having poor posture

 being too sedentary  having workaholic tendencies

 biting your fingernails  having unprotected or otherwise

unsafe sex
 cracking your joints
 not appreciating all the good things in
 drinking and driving your life
 driving too fast  picking the ends of your hair
 driving too slow  putting things off until the last minute
 engaging in negative self-talk  self-medicating when you need
medical assistance
 failing to follow through with things
 slacking off at work
 failing to get an appropriate amount of
exercise (too little or too much)  smacking gum
 failing to get a proper amount of sleep  taking on more than you can handle
(too much or too little)
 taking too many over-the-counter
 forgetting to take prescribed painkillers (ibuprofen, acetaminophen)
medication
 throwing temper tantrum

“Nothing good will happen if you do things excessively.”

COMPONENTS OF PHYSICAL FITNESS
 Skill Related
Quality – is the ability to change the position of your body and to control the
movement of your body.
 Plank jack, football, soccer, basketball
Balance – is the ability to keep an upright posture while either standing or moving.
 Bowling, horseback riding, ice skating
Coordination – is the integration of eye, hand, and foot movements.
 Baseball, table tennis, volleyball
Power – is the ability to perform with strength at a rapid pace.
 Jumping, wrestling, swimming
Reaction time – is the amount of time it takes to start a movement once your sense
signal the need to move.
Speed – is the ability to cover a distance in a short amount of time.
 Running, speed skating

 Health Related
Cardio respiratory – the ability of your heart, blood vessels, lungs and blood.
Endurance – to deliver oxygen to all your body’s cells, while being physically active.
Flexibility – the ability of the joints to move their full range of motions.
 Stretching, butterfly stretch
Muscular strength – it’s the amount of force that a muscle can apply in a given
construction.
Muscular endurance – is the ability of the muscles to keep working over a period of
time.
 Swimming, running, cycling
Body compositions – refers to the relation of lean body tissue (muscle and bone) to
the body-fat tissue.
FOOD PYRAMID

Why Food Pyramid is Pyramid?

- Food pyramid is pyramid because it talks about intake priorities. So the larger the part of the
pyramid is the larger intake that we should have in our daily food.
- It shows the types and serving sizes for the foods we should eat every day to stay healthy.
- It was shaped like a pyramid to suggest that a person should eat more foods from the bottom
of the pyramid and fewer foods and beverages from the top of the pyramid.

 Carbohydrates (grains)
- Is a good source of energy because carbohydrates can becomes calories and calories can
become energy.
- Kailangan siya iburn.
- Are one of the three energy-yielding nutrients because they provide your body with calories,
which can be converted to Energy. You also get calories from proteins and fats, making them
the other Two energy-yielding nutrients, but when you are physically active, carbs will Be the
best energy source.
  Fruits and Veggies
- Rich in vitamins and minerals.

 Good Meat (Protein)

- Every food is good but depende sa pagintake and pagprepare.

 Dairy Products
- Which are the milk, yogurt, water, etc.
- Gigamit sa lasagna, pasta, etc.

 Sweets and Fats

- Supposedly to be eaten mostly, not regularly.

Food pyramid is what we should eat when we're taking a diet.

Inverted Pyramid - is not correct.

Essential Nutrients

1. Macro Nutrients
2. Micro Nutrients
3. Minerals

Essential Nutrients Importance Signs and Symptoms of

Deficiency
A. MACRONUTRIENTS

Proteins  Needed for growth,  Ridges or white lines in

building, and repair of both finger and toe
body tissues nails; hair loss and
thinning or brittle hair;
 Enough protein is muscle deterioration
essential to maintain
muscle mass and
strength, but eating
more protein does not
yield bigger muscle.
Carbohydrates  Main source of energy  Irritability, nausea, bad
breath, muscle cramps,
 Maintains blood excess fatigue, increase
glucose level during in body fat, deficit in
exercise and replaces body sodium and water,
glycogen stores after constipation, regular
exercise headaches

 Needed for immune  Dry skin, hair loss, body

system function and weight deficiency, cold
helps the body store and intolerance, bruising,
use vitamins slow growth, poor
infection resistance and
Fats  Stored fat provides slow wound healing,
enough energy for long loss of menstruation
endurance events

Water  Needed for waste  Dehydration, muscle

removal, regulates body cramps, confusion,
temperature, cushions nausea, slurred speech,
the spinal cord and and disorientation
joints

B. MICRONUTRIENTS

Vitamins  Help the body use  Anemia, painful joints,

carbohydrates, proteins, cracks in teeth,
Vitamin A and fats depression, frequent
infections
 Maintains healthy skin,
bones, teeth, and hair;
aids vision
Vitamin B (thiamin, riboflavin,  Important in the  Anemia, depression,
and niacin) Vitamin B6 production of energy convulsions, skin rashes
from carbohydrates and
fats  Anemia, nervous system
degeneration,
 Needed to break down progressing to paralysis
glycogen to release and hypersensitivity
glucose and make
hemoglobin that carries
oxygen in the blood

Vitamin B12  Aids in maintenance of  Red blood cell

red blood cells breakage, anemia,
muscle degeneration,
difficulty walking, leg
cramps
Vitamin E and C  Aid in bone, teeth, and  Anemia, frequent
skin formation and infections, bleeding
resistance to infection gums, loosened teeth,
 muscle degeneration
 Help protect the body and pain, joint pain,
from oxidative damage blotchy bruises, failure
of wounds to heal

Folate  Aids in the formation of  Anemia, heartburn,

red blood cells and frequent infections,
protein smooth red tongue,
depression, and mental
confusion
C. Minerals

Iron  Help in regulating the  Sports Anemia - a

chemical reactions in condition where
the body temporary decrease in
hemoglobin
 Helps in energy concentration occurs
metabolism; important during exercise training.
in transporting oxygen
through the  Anemia, weakness,
bloodstream; prevents fatigue, pale
anemia appearance, reduced
attention span,
 Important during developmental delays in
exercise for the children
formation of
hemoglobin and
myoglobin, other iron-
containing proteins that
are essential for energy
production

Calcium  Helps build and  Stunted growth

maintain bones and
teeth; nerve and muscle
function and blood
clotting

 Needed to maintain
blood calcium levels
and promote bone
density, consequently
reducing the risk of
osteoporosis

Zinc  Helps carry out body  Growth failure, delayed

processes; plays a role sexual maturation, slow
in immune function, wound healing
protein synthesis, and
wound healing